Maximize Your Core with Honey Bear WOD at the Academy of Self Defense
Welcome to today’s WOD at the Academy of Self Defense in Santa Clara! Get ready to challenge your core and build strength with the Honey Bear workout. This Tabata-style session is designed to torch calories, improve endurance, and sculpt your midsection. Whether you’re a fitness newbie or a seasoned pro, this workout has modifications to suit all levels.
What’s a WOD? A Workout of the Day (WOD) is a structured fitness routine that changes daily to keep your body guessing and prevent plateaus. The Honey Bear WOD focuses on core strength and endurance using high-intensity interval training (HIIT) principles to maximize results.
Today’s WOD: Honey Bear (Tabata Style)
Tabata training involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 8 rounds. Each exercise pair in Honey Bear WOD targets different core muscles and keeps your heart rate up.
- Crunches – Toe Touchers
- Crunches: Lie on your back with your knees bent, and lift your shoulders off the floor to engage your abs.
- Toe Touchers: Extend your legs straight up and reach your hands towards your toes.
- Side Crunch Left – Knee Tucks
- Side Crunch Left: Lie on your left side and lift your shoulders towards your hips.
- Knee Tucks: Sit on the floor, lean back slightly, and bring your knees to your chest.
- Side Crunch Right – Knee Tucks
- Side Crunch Right: Repeat the side crunch on your right side.
- Knee Tucks: Repeat the knee tucks.
- Bicycles – Sit Ups
- Bicycles: Lie on your back, lift your legs, and alternate touching your elbows to opposite knees.
- Sit Ups: Sit up all the way, reaching towards your toes.
- Burpees – Rest
- Burpees: From a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up.
- Plank – Side Plank
- Plank: Hold a plank position on your forearms or hands, keeping your body straight.
- Side Plank: Rotate to a side plank, balancing on one forearm with your body in a straight line.
- Mountain Climber Arms – Push-Ups
- Mountain Climber Arms: In a plank position, quickly alternate bringing your knees towards your elbows.
- Push-Ups: Perform a standard push-up with your hands shoulder-width apart.
- Mountain Climber Legs – Plank Kick Outs
- Mountain Climber Legs: In a plank, alternate bringing your knees towards your chest.
- Plank Kick Outs: From a plank, kick one leg out to the side, then alternate.
Modifications for All Levels
- Beginners: Start with fewer rounds, and take longer rests if needed. Perform modified versions of exercises, such as knee push-ups or standing side crunches.
- Advanced: Add weights to your sit-ups or perform burpees with a push-up for extra challenge.
Maximize Your Workout
- Warm-Up: Spend 5-10 minutes warming up with light cardio and dynamic stretches.
- Form: Focus on maintaining proper form to prevent injury and get the most out of each exercise.
- Cool Down: Finish with a cool down, including static stretches and deep breathing to aid recovery.
Join the GRIT Community: Share your progress and experiences with us on social media! Tag us at @AcademySelfDefense and use #GRITWOD. Looking to take your fitness to the next level? Sign up for a free trial class and experience the energy of our group fitness community in Santa Clara.